Patty Pappan talking about “Establishing Routines”

Patty talked about establishing routines at our Sept. 5, 2013 meeting. Patty defined a habit as something you do without having to think about it. It is important to start healthy routines to replace unhealthy ones. For example, 25 shakes of summer at Sonic might be an unhealthy routine. Jennifer suggested we replace those with fruit smoothies for a healthier alternative. (The spinach is optional.)

Why do we eat ice cream and other foods that may not be good for us? One reason, Patty said, is instant gratification. We get the sensation we are craving instantly.

Contrary to popular belief, learning about health risks doesn’t promote healthier living. For example, only 1/2 of the smokers who had a heart attack quit smoking, even though smoking is a significant risk factor. Sometimes, we feel stuck, defeated, and say to ourselves, “what the heck.”

One way to avoid this cycle is to make new habits and set goals. But, the goals must be our own, We often let other people set goals for us. Pick one good habit to introduce at a time. Work on that, and when it is routine, move on to the next.

Pick one good habit to introduce at a time.
Don’t try to start too much too soon.

• Tip: Non-Food Rewards

  • New magazine
  • Movie
  • Bubble bath
  • Others

A key in goal setting is to break large goals into small steps. For example, if you need to lose a large amount of weight, break that number into 5 lb increments. Reward yourself after accomplishing each increment (without using food).

Positive thinking and starting one new habit at a time are also keys in accomplishing goals.

Magnificent 7

7 Ways to a Healthy Lifestyle

• Eat healthfully: right food, right time, right portions.
• Be active.
• Monitor relevant health data, like blood sugar and blood pressure, if applicable.
• Be in charge of medicines you take, if any. Know their names and what they do.
• Participate with your healthcare team
• Reduce your health risk
• Use healthy ways of coping

Patty also talked about other tips to set yourself up for success. These tips include stocking your kitchen with healthy snacks like fruits and veggies and making time for new habits like exercise. Also, prepare and plan ahead, vary your routine, and reward yourself (with non-food rewards) for success. Most of all, don’t give up.

Don’t Give Up!

Thanks, Patty. You gave us some great and practical information!

Patty also mentioned that because food is so intertwined with our culture, food is often the first thing we associate with rewards. Members, can we come up with a non-food reward list? So far, we have a new magazine, movie, and bubble bath. I know we can think of more. Add your favorite non-food rewards by commenting on this post.